5 Hour Endurance Ride

• Cycling
• 5h 0mTime
• 244Stress
• 0.70Intensity
• 175Popularity

About this workout

This classic 5-hour endurance ride builds your aerobic engine with a steady effort, making it perfect for long group rides or preparing for gran fondo events. Essential base miles like these compound over time, ensuring you're ready to tackle climbs and maintain pace when it matters most.

Workout structure

• 4 min @ 50% (50w)
• 3 min @ 58% (58w)
• 3 min @ 64% (64w)
• 15 min @ 70% (70w)
• 15 min @ 65% (65w)
• 2X
  • 15 min @ 70% (70w)
  • 15 min @ 75% (75w)
• 15 min @ 65% (65w)
• 15 min @ 75% (75w)
• 30 min @ 70% (70w)
• 2X
  • 15 min @ 65% (65w)
  • 15 min @ 70% (70w)
• 15 min @ 75% (75w)
• 30 min @ 70% (70w)
• 15 min @ 65% (65w)
• 15 min @ 75% (75w)
• 5 min @ 40% (40w)